8 Rounds For Quality and time 15 DB Bench Press @ 2×35/2×25 3 Strict Press @ 65% – from the ground *Each set of each movement must be completed unbroken Then….. 3 Sets: 12-15 Banded deadlifts 10/10 bodyweight Bulgarian split squats Then.. 14:00 AMRAP: 10 Deadlifts 5 Devils press 10 Goblet squats/pistols 5 Box jumps…
3-4 Sets: 1:00 easy bike :15 L sit :30 Wall sit For Time 50-40-30-20-10 Cal Bike Between each round complete: 10 RKBS 10 Chin Ups 10 Jumping Lunges 10 V-Ups
Snatch Complex Every 1:15 x 8 Min 1-5 1 Snatch pull 1 Power Snatch from below the knee 1 Power Snatch from the floor Min 6-8 1 Power Snatch Then… 12 Min AMRAP: 24 double-unders 8 Hang squat cleans 135/95 6 Burpees over the bar 4 Power Snatch
3 Sets: 30 Shoulder Taps 20 Opp Knee to Opp Elbow Mountain Climbers 15 Tuck Crunch 10 Sec Hollow Hold *rest 60 sec between sets Then… Every 2:00 x 12:00 Odd: 7 Barbell Good mornings with a controlled descent – (moderate weight) 6/6 Curtsy lunge (not alternating) Even: 8/8 DB/KB Chainsaw row 70/50 12-15 Standing…
Warmup 10 Wall balls 5/5 Step ups 25 ab mat sit-ups Then…. Push press (week 2 of 4) EMOM x 10: Odd: 4 Push press Even: 10-12 Side delt raise — Finisher: 1 max effort set of push press @ 60% of your heaviest set of 4 Then… 3 Rounds For Time: 15/12 Cal Row…
Every 2:00 x 5 (week 2 of 6) 1 Enderton front squats complex + 2 front squat Start at about 40-45% of your 1rm front squat Then… 6 Rounds For Time: 3 Bar Facing Burpees 95/65 5 Sumo DL High Pull 7 Pull Ups : c2b 9 OHS
1:00 couch stretch R 1:00 couch stretch L 1:00 child pose Then… 40:00 AMRAP 50/40 Cal Row 40 Walking Lunge Steps 30 Kettlebell Swings (russian) 20 Hand Release Push Ups 10 Strict Chin Ups
2 Sets / 1:00 Rest 30 Banded Straight Arm Lat Pulldowns 30 Banded Chest Pulls 30 Banded Curls Then…. 10 Rounds For Quality & Time 12 DB Bench Press @ 2×35/2×25 3 Strict Press @ 60% – From the Ground — *This will be progressed for 12 weeks, so use the loading listed. *All sets…
15:00 AMRAP: 15/12 Cal row 9 DB push press (or 9 HSPU) 7 Strict pull-ups 5 Devils press At the 15:00 mark start the next amrap… 15:00 AMRAP: 10/7 Cal bike 10/10 DB Bulgarian split squats 10 Goblet squats 20 Sit-ups
4 rounds 15/12 cal row 10/7 cal bike Then.. Every 2:00 x 12:00 Odd: 15/15 Monster band kick backs + 8 Barbell RDL with a controlled descent – (Light to moderate) Even: 8-10 Seated DB tricep ext(French press) 10-12 Double DB Hammer curls. Then… 10 Rounds for time: 1 Rope Climb/ 2 wall climbs 4…
